The symptoms of plantar fasciitis is generally a sharp pain under the heel of your foot, usually very painful when you take your first step in the morning. The pain may improve as you walk more and you may think it has gone by the end of the day, until the next morning when you wake up, put your foot down and the sharp pain has returned again.

What Causes Plantar Fasciitis?

Plantar fasciitis usually occurs from overloading the tissue of the plantar fascia. This may be from an increase in exercise such as walking or running, or a change in footwear (going from closed shoes in winter to thongs in summer). In some cases causing micro-tears to the tissue of the plantar fascia.

What is the Treatment?

• Analysis of footwear to ensure good support
• Rest from aggravating activities
• Physiotherapy to mobilize the foot and ankle joint
• Massage
• Ice
• Dry needling/acupuncture
• Ultrasound
• Taping
• Stretching and strengthening exercises.

Plantar fasciitis can be quite severe and it is important to get it assessed and treated as soon as possible after symptoms present.

To get you on the road to recovery, try these 5 simple exercises to help you with your heel pain.

All exercises should be pain free. Stop an exercise if it is painful and consult your GP or physio.